ICAN PT - Part-Time Vegan?

With all the current attention veganism is gaining from social media and shows, here at Ican PT we have decided to give you our top 7 recommendations for meat and dairy sources of protein. Protein is the most difficult macro to obtain when following a plant based only diet, the reason here at Ican PT we advise a good balance of protein sources. Your body needs protein for the growth and repair of muscles. Plus, the essential macronutrient helps keep you full, regulate your hormones, and build strong bones.

Loading up on foods like fish, chicken, turkey, beef, eggs, and milk is the most efficient way to get enough protein, and research suggests you ideally want to aim for 30 grams per meal. Meat and dairy often contain a much higher amount of protein per serving compared to plant-based protein, so you don’t normally need to eat as much to reach your daily needs.

However here at a Ican PT we understand making an effort to eat more plant-based protein offers some major health perks. Plants are naturally lower in calories and often higher in other key vitamins and minerals such as fiber, potassium, and magnesium.

Ican PT know that your heart may reap the benefits, too, since plant protein typically contains more healthy fats, fiber, and antioxidants, which can help fight against life threatening diseases such as heart disease, diabetes, strokes, Alzheimers, and certain types of cancers. 

Here is Ican PT's top 7 non meat protein sources for you to try out;


4 ounces tofu: 11 grams of protein 

1 cup edamame: 18 grams of protein

Don’t worry, soy won’t give you man boobs. While soy does contain phytoestrogens (plant-based hormones that may decrease testosterone when eaten in excess.



1 cup quinoa: 8 grams of protein

Even though most of the calories from quinoa come from carbs, it's one of the few complete plant protein sources, meaning it contains all the essential amino acids.


1 cup black beans: 15 grams of protein

Black beans are not only high in protein, but also a great source of belly-filling fiber and other nutrients like fiber and iron.


1 cup chickpeas (garbanzo beans): 15 grams of protein

Chickpeas make a filling meat substitute in salads or bowls and also contain lots of fiber (to keep you full), heart-healthy potassium, and magnesium to stabilize your energy levels.


1 cup lentils: 18 grams of protein

Like beans, lentils are also a solid, versatile source of protein. “They can be added to soups or salads or enjoyed on their own with a little seasoning.


3 Tbsp hemp seeds: 9 grams of protein 

These vegan-friendly seeds are a popular staple due to their high protein content among other nutrients, particularly energizing magnesium. The best part? They require almost no effort to add into your diet. Slip them into your regular smoothie, toss on salad, or mix in with a serving of protein-packed Greek yogurt.

Chia Seeds from the ICAN Personal Training Team

Chia Seeds from the ICAN Personal Training Team


2 Tbsp chia seeds: 5 grams of protein

For such a small food, chia seeds pack in so much nutrition. They boast fiber, iron, magnesium, and calcium and have been known to help regulate digestion, treating constipation instantly!

Try and incorporate some of these 7 options this week as an alternative, and use our Ican PT 30 day cookbook if you're unsure on any recipe ideas!